BE CREATIVE
Believe or not, this journey you're on can be fun. Yes, I said it, FUN! You just have to use your imagination and think outside the box.
For example, cake. I've never said that you shouldn't eat cake. I can't tell you what to eat, I've only said to be thoughtful about your choices. Now, since I know you're all reading the nutrition labels (all nod your head yes) of the foods you eat, you already know that the standard serving size for a cake prepared from boxed cake mix is 1/12th of the cake. That can take some geometry to figure out the right portion of a standard two layer cake. You could make 12 cupcakes. Instant portion control. Or find a mini-Bundt cake pan. Yes, they make those. There are 6 little Bundt-shaped openings in the rectangle pan. If you make 2 pans you have 12 fairly equal single servings of cake. Much easier to serve and less mess. Added bonus - most of us don't frost Bundt cakes. You may sprinkle them with powdered sugar or mix that powdered sugar with a few drops of milk (maybe even lemon or almond or vanilla extract) and make a glaze to pour over the warm cakes. I've not done the math but I'm guessing you'll save some calories over having a frosted piece of cake or a frosted cupcake. And your eyes will see a WHOLE little cake instead of just a sliver of a big cake. Makes your body feel a little like you're cheating, but if you've planned for a dessert that day, you're OK.
Exercise doesn't have to be boring. Walking or jogging every day can be monotonous so mix things up. At BB's suggestion, I got the Dance Dance Revolution 2 for the Wii. Dancing will work you out! I'm not even out of the first level and I'm working up a sweat. I can't imagine what happen when I get to the hard stuff! Anything that gets your body moving is a good thing! It isn't rocket science or brain surgery. Find ways to make your exercise fun and you'll start to actually enjoy it (yes, it can happen!) and really look forward to that part of your day. Exercise should not be something dreaded.
Look around. Look for ways that you can creatively incorporate your meal planning and exercise in your daily life. AND be sure to share your tips with the rest of us!
Now, go have a great day!
Friday, February 27, 2009
Thursday, February 26, 2009
The Home Front
In discussing my positive reinforcement the other day, I only focused on one person. An extremely important part of my bigger puzzle, but on only one part.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
Numbers Game
I confided in my sister yesterday that I had hit a new low. And it was a good thing. It has probably been over 20 years since I actually weighed what the Wii said yesterday morning. She asked if I had hit my goal. No but I was close. I want lose a few more pounds so that I'm solidly in the "normal" range and have some wiggle room. Yesterday I was about a half a pound into the "normal" range.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
Wednesday, February 18, 2009
Positive Reinforcement
I could have minored in psychology, if my college had allowed minors, which it didn't. I took 7 of the 8 required classes. So, I know a little something about behavior modification. Everyone wants to feel good, to feel rewarded and appreciated. Its human nature.
In my house growing up, my sister got all the athletic ability. Walking across the floor without tripping was, and still is, a major feat for me. I was the nerdy one. I was sick a lot and had to stay indoors while she ran like the wind from daylight to dark. She was the only girl on her soccer team, she played basketball in high school and college (possibly junior high as well but I can't remember for sure) and she always did it with complete abandon, pigtails flying. Despite those very obvious differences - its tough to find common interests when you're moving in different environments - we grew to love and support each other as we approached adulthood. Basically, when we both got into college.
When I started on this journey two years ago she was one of the only people that I confided in. Because she "got it". She knew I wanted to feel better. I didn't care about how I looked. She knew I was doing it for me. And her support never wavered. Each week after I weighed in I could tell her that I'd only lost a few tenths of a pound but she always told me she was proud, and that was great, and was truly my best cheerleader. I had not actually told her my starting weight and I tried not to but it came up and I waffled and she said, flat out, "But I'm your biggest fan."
Last year about this time I signed up for my first 5K walk. She was one of the few people I called that morning. I asked her, the one-time marathon runner, how far 5K was. (I know, most people would ask that BEFORE they sign up!) She said it was a little over 3 miles. I commented that I normally walked a mile in 20 minutes so I expected it to take a little over an hour and I'd call her back. Her words to me - "Oh Dee, I'm sure you can do it faster than that." She was right. I crossed the line in about 48 minutes. Way better than I thought. She was the first person I called. And she was so excited for me. And it meant the world to me. I hadn't finished first, but I hadn't finished last. I did my best. I enjoyed myself. And I pushed myself to do one more thing for myself. And it felt wonderful!
Too often in today's world we look for instant gratification. We want something and we want it now. We hit the delete button if we don't like something we've written. Hit the reset button to start a video game over if it isn't going well. Taking control of your health isn't that fast. It's a marathon, not a sprint. Therefore it is important to find those things that make you feel good. Something, or someone, who will push you to that next level, but in a good way. A positive voice.
Maybe its a something. Maybe you make a plan to get a pedicure for those feet that went running every day for a week. Maybe you get a massage to unkink those muscles that lifted weights last week. Maybe a new, sassy pair of shoes to show off. A new hair style. A soak in a bubble bath. A reward of some kind for meeting a goal or achieving a milestone. Something to work towards that rewards you for your efforts.
We would never encourage an alcoholic to celebrate his or her sobriety markers with a margarita. Similarly, I would not encourage anyone struggling with weight issues to reward their hard work with a dessert or a treat. That's not to say you shouldn't allow yourself a sweet if you want it, but call it what it is - a part of that day's meal plan. It shouldn't be a reward because that becomes a bad habit and could eventually be the saboteur. It won't make you feel good about yourself if you go off on a sugar rush, then crash, or the scale goes up the next morning because you "rewarded" yourself with an ice cream cone.
I eat the occassional treat. I know I may pay for it the next day. But it is something that I wanted to include or planned for on that day. It wasn't something that I aimed for off in the future. Being honest with yourself is sometimes the hardest.
Positive reinforcment can come in lots of forms. You have to find what works for you. Your own motivator. I just hope it isn't food. I can think of a lot more appropriate rewards. So enjoy yourself on this journey. Give yourself something to look forward to that isn't going to be a step backwards.
Oh, and if I haven't said it lately - to my sister, Thanks. You're the best!
In my house growing up, my sister got all the athletic ability. Walking across the floor without tripping was, and still is, a major feat for me. I was the nerdy one. I was sick a lot and had to stay indoors while she ran like the wind from daylight to dark. She was the only girl on her soccer team, she played basketball in high school and college (possibly junior high as well but I can't remember for sure) and she always did it with complete abandon, pigtails flying. Despite those very obvious differences - its tough to find common interests when you're moving in different environments - we grew to love and support each other as we approached adulthood. Basically, when we both got into college.
When I started on this journey two years ago she was one of the only people that I confided in. Because she "got it". She knew I wanted to feel better. I didn't care about how I looked. She knew I was doing it for me. And her support never wavered. Each week after I weighed in I could tell her that I'd only lost a few tenths of a pound but she always told me she was proud, and that was great, and was truly my best cheerleader. I had not actually told her my starting weight and I tried not to but it came up and I waffled and she said, flat out, "But I'm your biggest fan."
Last year about this time I signed up for my first 5K walk. She was one of the few people I called that morning. I asked her, the one-time marathon runner, how far 5K was. (I know, most people would ask that BEFORE they sign up!) She said it was a little over 3 miles. I commented that I normally walked a mile in 20 minutes so I expected it to take a little over an hour and I'd call her back. Her words to me - "Oh Dee, I'm sure you can do it faster than that." She was right. I crossed the line in about 48 minutes. Way better than I thought. She was the first person I called. And she was so excited for me. And it meant the world to me. I hadn't finished first, but I hadn't finished last. I did my best. I enjoyed myself. And I pushed myself to do one more thing for myself. And it felt wonderful!
Too often in today's world we look for instant gratification. We want something and we want it now. We hit the delete button if we don't like something we've written. Hit the reset button to start a video game over if it isn't going well. Taking control of your health isn't that fast. It's a marathon, not a sprint. Therefore it is important to find those things that make you feel good. Something, or someone, who will push you to that next level, but in a good way. A positive voice.
Maybe its a something. Maybe you make a plan to get a pedicure for those feet that went running every day for a week. Maybe you get a massage to unkink those muscles that lifted weights last week. Maybe a new, sassy pair of shoes to show off. A new hair style. A soak in a bubble bath. A reward of some kind for meeting a goal or achieving a milestone. Something to work towards that rewards you for your efforts.
We would never encourage an alcoholic to celebrate his or her sobriety markers with a margarita. Similarly, I would not encourage anyone struggling with weight issues to reward their hard work with a dessert or a treat. That's not to say you shouldn't allow yourself a sweet if you want it, but call it what it is - a part of that day's meal plan. It shouldn't be a reward because that becomes a bad habit and could eventually be the saboteur. It won't make you feel good about yourself if you go off on a sugar rush, then crash, or the scale goes up the next morning because you "rewarded" yourself with an ice cream cone.
I eat the occassional treat. I know I may pay for it the next day. But it is something that I wanted to include or planned for on that day. It wasn't something that I aimed for off in the future. Being honest with yourself is sometimes the hardest.
Positive reinforcment can come in lots of forms. You have to find what works for you. Your own motivator. I just hope it isn't food. I can think of a lot more appropriate rewards. So enjoy yourself on this journey. Give yourself something to look forward to that isn't going to be a step backwards.
Oh, and if I haven't said it lately - to my sister, Thanks. You're the best!
Wednesday, February 11, 2009
Tip for Today #8
The "Tos"
This tip was blatantly stolen from one of my favorite blogs. I hope she won't mind my adaptation.
The word To is a small word, only 2 letters, but it packs a lot of meaning when paired with other words. "I can't workout today, I need to run errands. I have to drive carpool this morning. I have too many things to do." "I have to have snacks in the house for my kids. I have to fix things for dinner my family will eat." It's very easy to turn that simple word into any number of excuses for our bad habits. "I'm too tired to exercise, I have to get some rest." "I'm starving! I'll grab a candy bar because I have to put something in my stomach."
Try turning it around. Use the power of To for good instead of evil. "I GET To take care of this one body I've been given." "I get to be a positive role model for my children in teaching them to have healthy habits." "I need to take good care of myself so I will get to dance at my grandchildren's weddings." "I want to feel good about my health." "I need to schedule time for myself so I can be at my best." "I get to be the best me I can be!" "Darn it! I'm full of energy but have to go to bed and tomorrow I get to do it all again."
You get the point. Words are powerful. Actions are more so. Put them together to keep your motivation in the right direction. You need to want to, only then do you really get to.
This tip was blatantly stolen from one of my favorite blogs. I hope she won't mind my adaptation.
The word To is a small word, only 2 letters, but it packs a lot of meaning when paired with other words. "I can't workout today, I need to run errands. I have to drive carpool this morning. I have too many things to do." "I have to have snacks in the house for my kids. I have to fix things for dinner my family will eat." It's very easy to turn that simple word into any number of excuses for our bad habits. "I'm too tired to exercise, I have to get some rest." "I'm starving! I'll grab a candy bar because I have to put something in my stomach."
Try turning it around. Use the power of To for good instead of evil. "I GET To take care of this one body I've been given." "I get to be a positive role model for my children in teaching them to have healthy habits." "I need to take good care of myself so I will get to dance at my grandchildren's weddings." "I want to feel good about my health." "I need to schedule time for myself so I can be at my best." "I get to be the best me I can be!" "Darn it! I'm full of energy but have to go to bed and tomorrow I get to do it all again."
You get the point. Words are powerful. Actions are more so. Put them together to keep your motivation in the right direction. You need to want to, only then do you really get to.
Friday, February 6, 2009
The Inspiration of Others
I received this email this morning from a cousin. He is a paraplegic and has been in a wheelchair for probably 11 or 12 years (I know he was in a wheelchair at my dad's funeral in 1996). I found this to be inspirational.
I set an all time record for me today in My chair for distance.. Hills included... 15.6 miles... Time 3 hours
This is a milemarker for me, so I wanted to share....
All I want to say is ' I think I can beat this record '...
Can Do...
I think it is fabulous and asked his permission to share with the readers of this blog. Taking control of your life takes all forms.
Remember the words of the great coach, Jim Valvano - Never give up, DON'T EVER give up.
Now, go have a great day!
I set an all time record for me today in My chair for distance.. Hills included... 15.6 miles... Time 3 hours
This is a milemarker for me, so I wanted to share....
All I want to say is ' I think I can beat this record '...
Can Do...
I think it is fabulous and asked his permission to share with the readers of this blog. Taking control of your life takes all forms.
Remember the words of the great coach, Jim Valvano - Never give up, DON'T EVER give up.
Now, go have a great day!
Thursday, February 5, 2009
Monday, February 2, 2009
MADE IT!!!
Today, after 258 days, I finally heard the words I've been waiting on. The Wii pronounced me as "Normal". I am so excited I can hardly stand it! I'm only "normal" by a few tenths of a pound so I may not hear it again this week. But I heard it once so I know it can be done.
Saturday, January 31, 2009
Cholesterol: The Good, the Bad, and the Whole Picture
This article is from Denise Austin's website. I take no credit, just being the messenger. Can't preach to you about "surrounding yourself with information" unless I'm willing to help in the process! I have added a few commentaries in blue.
"All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:
Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high." (at HealthQuest they teach us to remember L is for Lousy and it should Low)
HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease. (from HealthQuest H is for Healthy and it should be High)
Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl. (for this, I got nothin')
"All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:
Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high." (at HealthQuest they teach us to remember L is for Lousy and it should Low)
HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease. (from HealthQuest H is for Healthy and it should be High)
Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl. (for this, I got nothin')
This is a very important part of your overall health picture. If you haven't had your cholesterol tested lately, give it some thought. I was able to bring mine down last year - without any medication - through some simple changes. As a diabetic, I'm already at greater risk for heart disease so my numbers actually have to be better than those listed here. It doesn't take very long to have the test done and it could play a big part in how you focus your efforts to improve your health.
Friday, January 30, 2009
America's Worst Supermarket Foods
I copied this article from MSN. I take no credit. It was just too good and informative not to share. And it gives a shout-out to my Skinny Cows.
There may be no place on the planet more daunting than the American supermarket. By David Zinczenko and Matt Goulding, Men's Health
From the produce section to the frozen-food aisle, the modern-day market is loaded with 50,000 food choices, all vying for your hard-earned money. That's why we created the Eat This, Not That! Supermarket Survival Guide, the brand-new follow-up to our national bestselling nutrition books that will help you cut through marketing mysteries and food-label lies in order to make the smart choices that lead to fast and permanent weight loss for you and your loved ones.
And there's no better way to start slimming down in 2009 than by eliminating the most egregious offenders in the supermarket from your shopping cart. Some are conspicuous calorie bombs, others are junk food masquerading as healthy food, but all 20 of these foods have one thing in common: They'll undermine your efforts to lose weight and feel great. So study up on the list of the Worst Supermarket Foods (and while you're at it, don't forget the 20 Worst Restaurant Foods in America), and resolve to master your market in 2009.
20. WORST CRUNCHY SNACK
Gardetto's Special Request Roasted Garlic Rye Chips (1/2 cup, 30 g)
160 calories
10 g fat (2 g saturated, 2.5 g trans)
40 mg sodium
Gardetto extracts the worst part of its Original snack mix and tries to serve it as a gourmet snack—a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.
Fat equivalent: 3 strips of bacon
Eat This Instead: Snyder's of Hanover Sourdough Nibblers (16 pieces, 30 g)
120 calories
0 g fat
200 mg sodium
19. WORST COOKIE
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g)
180 calories
10 g fat (3 g saturated, 2 g trans)
13 g sugars
Stick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market's refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as "white confectionery chunks."
Fat equivalent: 5 "fun" size 3 Musketeers bars
Eat This Instead:
Toll House Chocolate Chip Cookie Dough (1 1/2-inch ball, 28 g)
130 calories
6 g fat (2.5 g saturated)
11 g sugars
18. WORST YOGURT
Stonyfield Farm Whole Milk Chocolate Underground (6 oz.)
220 calories
5 g fat (3 g saturated)
36 g sugars
Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 tablespoons in their Chocolate Underground is bad even by their supersweet standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar. (Check out the rest of America's Most-Sugar Packed Foods.)
Sugar equivalent: 4 Cherry Popsicles
Eat This Instead:
Breyers Cookies n'Cream YoCrunch Lowfat with Oreo Pieces (6 oz.)
120 calories
2.5 g fat (1 g saturated)
11 g sugars
17. WORST CANDY
Twix (1 package, 2 oz.)
280 calories
27 g sugars
14 g fat (11 g saturated)
Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA's daily consumption recommendation for these dangerous fats in each package, this is one hazardous after-lunch snack.
Saturated fat equivalent: 11 strips of bacon
Eat This Instead:
100 Grand (1 package)
190 calories
22 g sugars
8 g fat (5 g saturated)
16. WORST CONDIMENT
Eggo Original Syrup (1/4 c)
240 calories
40 g sugars
Breakfast is the most important meal of the day, but not when this sugar slick hits the table. Excluding water, the first three ingredients are all different forms of sugar. If you want real syrup, make sure it's 100 percent maple.
Sugar equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars
Eat This Instead:
Smucker's Sugar Free Breakfast Syrup (1/4 c)
20 calories
0 g sugars
15. WORST ICE CREAM
Häagen-Dazs Chocolate Peanut Butter (1/2 c)
360 calories
24 g sugars
24 g fat (11 g saturated)
Häagen-Dazs makes great-tasting ice cream with an impressively short ingredient list, but that doesn't make up for the fact that their pints are consistently the fattiest in the freezer.
Fat equivalent: 1 McDonald's Double Cheeseburger
Eat This Instead:
Edy's Slow Churned Peanut Butter Cup (1/2 c)
130 calories
13 g sugars
6 g fat (3 g saturated)
14. WORST DRINK
AriZona Kiwi Strawberry (23.5 oz. can)
353 calories, 0 g fat
82 g sugars
It claims to be blended juice, but only 5 percent of this can is any sort of real-fruit derivative. The remaining 95 percent is a blend of water and high-fructose corn syrup. (Believe it or not, this pales in comparison to some of the other Unhealthiest Drinks in America.)
Sugar equivalent: 4 Original Fudgsicle Bars
Drink This Instead:
Tropicana Lime Raspberry Fruit Squeeze (15.2 oz. bottle)
35 calories, 0 g fat
7 g sugars
13. WORST "HEALTHY" PANTRY ITEM
Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries)
400 calories
14 g fat (4 g saturated)
5 g fiber, 28 g sugars
Whole grain ain't the whole truth. There's also a glut of vegetable oil and seven types of sugar stuffed inside.
Sugar equivalent: 1 Snickers bar
Eat This Instead:
Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)
170 calories
0.5 g fat (0 g saturated)
2 g fiber, 13 g sugars
12. WORST FROZEN "HEALTHY" ENTRÉE
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g)
430 calories
9 g fat (1 g saturated)
600 mg sodium
29 g sugars
Since when has fried chicken been healthy? Certainly not when it's cloaked in sugar.
Sugar equivalent: 2 scoops Breyers Reese's Peanut Butter Cup ice cream
Eat This Instead:
Kashi Southwest Style Chicken (283 g)
240 calories
5 g fat (0 g saturated)
680 mg sodium
11. WORST CEREAL
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c)
420 calories
12 g fat (7 g saturated)
6 g fiber, 30 g sugars
Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size—and you'd get more fiber and save about 60 calories in fat.
Calorie equivalent: 8 chicken wings
Eat This Instead:
Kashi GOLEAN (1 c)
140 calories
1 g fat (0 g saturated)
10 g fiber/6 g sugars
10. WORST PACKAGED PASTA
Pasta Roni Fettuccine Alfredo (1 c prepared with 2 percent milk and margarine)
450 calories
25 g fat (7 g saturated, 3.5 g trans)
1,140 mg sodium
Once again Alfredo proves itself to be the biggest belt-busting option on the shelf.
This side has a meal's worth of calories, and if you try to turn it into a meal in itself, expect to top 1,000 calories.
Sodium equivalent: 4 medium orders of McDonald's French fries
Eat This Instead:
Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil)
250 calories
8 g fat (1.5 g saturated)
800 mg sodium
9. WORST BAKED GOOD
Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g)
460 calories
22 g fat (3 g saturated)
2 g fiber, 32 g sugars
Despite popular belief, muffins are very rarely healthy. Case in point: The first ingredient in this muffin is sugar. The result is metabolic mayhem: Blood sugar climbs, pancreas goes into overdrive, and the body begins storing sugar as fat. Shortly after, you'll feel sluggish and crave more sugar.
Sugar equivalent: 3 1/2 Rice Krispies Treats
Eat This Instead:
Vitalicious Apple Berry Muffin (1 muffin)
100 calories
0 g fat
5 g fiber, 10 g sugars
8. WORST FROZEN TREAT
Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich)
520 calories
23 g fat (9 g saturated)
44 g sugars
Do you really want more than a quarter of your day’s calories to come from an ice-cream novelty? If you're going to take in this much fat and calories in one sitting, it better be dinner.
Calorie equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut
Eat This Instead:
Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich)
140 calories
2 g fat (1 g saturated)
15 g sugars
7. WORST INDIVIDUAL SNACK
Hostess Chocolate Pudding Pie (1 pie)
520 calories
45 g sugars
24 g fat (14 g saturated, 1.5 g trans)
Skip past the enriched flour and water on the ingredient list and here's what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier.
Saturated fat equivalent: 2 McDonald's Quarter Pounders
Eat This Instead:
Chocolatey Drizzle Rice Krispies Treat
100 calories
8 g sugars
3 g fat (1 g saturated)
6. WORST PACKAGED LUNCH
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package)
680 calories
61 g sugars
22 g fat (9 g saturated, 1 g trans)
1,440 mg sodium
Here's your first clue that this meal has issues: The ingredient list—in its squinty small type—is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.
Calorie equivalent: 15 Chicken McNuggets
Eat This Instead:
Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g)
280 calories
9 g fat (4 g saturated)
890 mg sodium
5. WORST STIR-FRY
Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1/2 package, 340 g)
710 calories
1,370 mg sodium
42 g fat (22 g saturated)
A dinner for two should get your blood flowing, not stuff your arteries with more than the entire day's saturated fat.
Saturated fat equivalent: 22 strips of bacon
Eat This Instead:
Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1/2 bag, 340 g)
340 calories
880 mg sodium
13 g fat (5 g saturated)
4. WORST FROZEN BREAKFAST
Jimmy Dean Pancake and Sausage Links Breakfast Bowls
710 calories
890 mg sodium
31 g fat (11 g saturated)
As if the calories, fat, and refined carbohydrates weren't bad enough, Jimmy D tops the whole thing with two Hershey's bars' worth of sugar.
Calorie equivalent: 6 bowls of Froot Loops
Eat This Instead:
Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g)
230 calories
730 mg sodium
7 g fat (3 g saturated)
3. WORST FROZEN PIZZA
DiGiorno for One Garlic Bread Crust Supreme Pizza
850 calories
1,450 mg sodium
44 g fat (15 g saturated, 3.5 g trans)
The bloated crust and the greasy toppings will saddle you with 60 percent of your day's sodium, 75 percent of your day's saturated fat, and nearly twice the amount of trans fats you should take in daily.
Calorie equivalent: 6 slices Domino's Thin'N Crispy Cheese Pizza
Eat This Instead:
South Beach Diet Deluxe Pizza
340 calories
660 mg sodium
11 g fat (4 g saturated)
2. WORST FROZEN ENTRÉE
Hungry-Man Classic Fried Chicken
1,020 calories
1,570 mg sodium
57 g fat (12 g saturated)
They should rename the company Hungry-Men, because there's no way a single man needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.
Calorie equivalent: 5 Krispy Kreme Original Glazed Doughnuts
Eat This Instead:
Banquet Select Chicken Parmesan
350 calories
870 mg sodium
15 g fat (3.5 g saturated)
1. WORST PACKAGED FOOD IN AMERICA
Marie Callender's Creamy Parmesan Chicken Pot Pie
1,060 calories
1,440 mg sodium
64 g fat (24 g saturated)
Marie Callender's perpetrates the ultimate sleight of hand here: The nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.
Sodium equivalent: 8 small bags of potato chips
Fat equivalent: 23 strips of bacon
Calorie equivalent: 7 Taco Bell Fresco Beef Tacos
Eat This Instead:
Marie Callender's Oven Baked Chicken (369 g)
320 calories
990 mg sodium
12 g fat (3 g saturated)
There may be no place on the planet more daunting than the American supermarket. By David Zinczenko and Matt Goulding, Men's Health
From the produce section to the frozen-food aisle, the modern-day market is loaded with 50,000 food choices, all vying for your hard-earned money. That's why we created the Eat This, Not That! Supermarket Survival Guide, the brand-new follow-up to our national bestselling nutrition books that will help you cut through marketing mysteries and food-label lies in order to make the smart choices that lead to fast and permanent weight loss for you and your loved ones.
And there's no better way to start slimming down in 2009 than by eliminating the most egregious offenders in the supermarket from your shopping cart. Some are conspicuous calorie bombs, others are junk food masquerading as healthy food, but all 20 of these foods have one thing in common: They'll undermine your efforts to lose weight and feel great. So study up on the list of the Worst Supermarket Foods (and while you're at it, don't forget the 20 Worst Restaurant Foods in America), and resolve to master your market in 2009.
20. WORST CRUNCHY SNACK
Gardetto's Special Request Roasted Garlic Rye Chips (1/2 cup, 30 g)
160 calories
10 g fat (2 g saturated, 2.5 g trans)
40 mg sodium
Gardetto extracts the worst part of its Original snack mix and tries to serve it as a gourmet snack—a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.
Fat equivalent: 3 strips of bacon
Eat This Instead: Snyder's of Hanover Sourdough Nibblers (16 pieces, 30 g)
120 calories
0 g fat
200 mg sodium
19. WORST COOKIE
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g)
180 calories
10 g fat (3 g saturated, 2 g trans)
13 g sugars
Stick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market's refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as "white confectionery chunks."
Fat equivalent: 5 "fun" size 3 Musketeers bars
Eat This Instead:
Toll House Chocolate Chip Cookie Dough (1 1/2-inch ball, 28 g)
130 calories
6 g fat (2.5 g saturated)
11 g sugars
18. WORST YOGURT
Stonyfield Farm Whole Milk Chocolate Underground (6 oz.)
220 calories
5 g fat (3 g saturated)
36 g sugars
Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 tablespoons in their Chocolate Underground is bad even by their supersweet standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar. (Check out the rest of America's Most-Sugar Packed Foods.)
Sugar equivalent: 4 Cherry Popsicles
Eat This Instead:
Breyers Cookies n'Cream YoCrunch Lowfat with Oreo Pieces (6 oz.)
120 calories
2.5 g fat (1 g saturated)
11 g sugars
17. WORST CANDY
Twix (1 package, 2 oz.)
280 calories
27 g sugars
14 g fat (11 g saturated)
Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA's daily consumption recommendation for these dangerous fats in each package, this is one hazardous after-lunch snack.
Saturated fat equivalent: 11 strips of bacon
Eat This Instead:
100 Grand (1 package)
190 calories
22 g sugars
8 g fat (5 g saturated)
16. WORST CONDIMENT
Eggo Original Syrup (1/4 c)
240 calories
40 g sugars
Breakfast is the most important meal of the day, but not when this sugar slick hits the table. Excluding water, the first three ingredients are all different forms of sugar. If you want real syrup, make sure it's 100 percent maple.
Sugar equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars
Eat This Instead:
Smucker's Sugar Free Breakfast Syrup (1/4 c)
20 calories
0 g sugars
15. WORST ICE CREAM
Häagen-Dazs Chocolate Peanut Butter (1/2 c)
360 calories
24 g sugars
24 g fat (11 g saturated)
Häagen-Dazs makes great-tasting ice cream with an impressively short ingredient list, but that doesn't make up for the fact that their pints are consistently the fattiest in the freezer.
Fat equivalent: 1 McDonald's Double Cheeseburger
Eat This Instead:
Edy's Slow Churned Peanut Butter Cup (1/2 c)
130 calories
13 g sugars
6 g fat (3 g saturated)
14. WORST DRINK
AriZona Kiwi Strawberry (23.5 oz. can)
353 calories, 0 g fat
82 g sugars
It claims to be blended juice, but only 5 percent of this can is any sort of real-fruit derivative. The remaining 95 percent is a blend of water and high-fructose corn syrup. (Believe it or not, this pales in comparison to some of the other Unhealthiest Drinks in America.)
Sugar equivalent: 4 Original Fudgsicle Bars
Drink This Instead:
Tropicana Lime Raspberry Fruit Squeeze (15.2 oz. bottle)
35 calories, 0 g fat
7 g sugars
13. WORST "HEALTHY" PANTRY ITEM
Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries)
400 calories
14 g fat (4 g saturated)
5 g fiber, 28 g sugars
Whole grain ain't the whole truth. There's also a glut of vegetable oil and seven types of sugar stuffed inside.
Sugar equivalent: 1 Snickers bar
Eat This Instead:
Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)
170 calories
0.5 g fat (0 g saturated)
2 g fiber, 13 g sugars
12. WORST FROZEN "HEALTHY" ENTRÉE
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g)
430 calories
9 g fat (1 g saturated)
600 mg sodium
29 g sugars
Since when has fried chicken been healthy? Certainly not when it's cloaked in sugar.
Sugar equivalent: 2 scoops Breyers Reese's Peanut Butter Cup ice cream
Eat This Instead:
Kashi Southwest Style Chicken (283 g)
240 calories
5 g fat (0 g saturated)
680 mg sodium
11. WORST CEREAL
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c)
420 calories
12 g fat (7 g saturated)
6 g fiber, 30 g sugars
Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size—and you'd get more fiber and save about 60 calories in fat.
Calorie equivalent: 8 chicken wings
Eat This Instead:
Kashi GOLEAN (1 c)
140 calories
1 g fat (0 g saturated)
10 g fiber/6 g sugars
10. WORST PACKAGED PASTA
Pasta Roni Fettuccine Alfredo (1 c prepared with 2 percent milk and margarine)
450 calories
25 g fat (7 g saturated, 3.5 g trans)
1,140 mg sodium
Once again Alfredo proves itself to be the biggest belt-busting option on the shelf.
This side has a meal's worth of calories, and if you try to turn it into a meal in itself, expect to top 1,000 calories.
Sodium equivalent: 4 medium orders of McDonald's French fries
Eat This Instead:
Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil)
250 calories
8 g fat (1.5 g saturated)
800 mg sodium
9. WORST BAKED GOOD
Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g)
460 calories
22 g fat (3 g saturated)
2 g fiber, 32 g sugars
Despite popular belief, muffins are very rarely healthy. Case in point: The first ingredient in this muffin is sugar. The result is metabolic mayhem: Blood sugar climbs, pancreas goes into overdrive, and the body begins storing sugar as fat. Shortly after, you'll feel sluggish and crave more sugar.
Sugar equivalent: 3 1/2 Rice Krispies Treats
Eat This Instead:
Vitalicious Apple Berry Muffin (1 muffin)
100 calories
0 g fat
5 g fiber, 10 g sugars
8. WORST FROZEN TREAT
Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich)
520 calories
23 g fat (9 g saturated)
44 g sugars
Do you really want more than a quarter of your day’s calories to come from an ice-cream novelty? If you're going to take in this much fat and calories in one sitting, it better be dinner.
Calorie equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut
Eat This Instead:
Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich)
140 calories
2 g fat (1 g saturated)
15 g sugars
7. WORST INDIVIDUAL SNACK
Hostess Chocolate Pudding Pie (1 pie)
520 calories
45 g sugars
24 g fat (14 g saturated, 1.5 g trans)
Skip past the enriched flour and water on the ingredient list and here's what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier.
Saturated fat equivalent: 2 McDonald's Quarter Pounders
Eat This Instead:
Chocolatey Drizzle Rice Krispies Treat
100 calories
8 g sugars
3 g fat (1 g saturated)
6. WORST PACKAGED LUNCH
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package)
680 calories
61 g sugars
22 g fat (9 g saturated, 1 g trans)
1,440 mg sodium
Here's your first clue that this meal has issues: The ingredient list—in its squinty small type—is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.
Calorie equivalent: 15 Chicken McNuggets
Eat This Instead:
Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g)
280 calories
9 g fat (4 g saturated)
890 mg sodium
5. WORST STIR-FRY
Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1/2 package, 340 g)
710 calories
1,370 mg sodium
42 g fat (22 g saturated)
A dinner for two should get your blood flowing, not stuff your arteries with more than the entire day's saturated fat.
Saturated fat equivalent: 22 strips of bacon
Eat This Instead:
Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1/2 bag, 340 g)
340 calories
880 mg sodium
13 g fat (5 g saturated)
4. WORST FROZEN BREAKFAST
Jimmy Dean Pancake and Sausage Links Breakfast Bowls
710 calories
890 mg sodium
31 g fat (11 g saturated)
As if the calories, fat, and refined carbohydrates weren't bad enough, Jimmy D tops the whole thing with two Hershey's bars' worth of sugar.
Calorie equivalent: 6 bowls of Froot Loops
Eat This Instead:
Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g)
230 calories
730 mg sodium
7 g fat (3 g saturated)
3. WORST FROZEN PIZZA
DiGiorno for One Garlic Bread Crust Supreme Pizza
850 calories
1,450 mg sodium
44 g fat (15 g saturated, 3.5 g trans)
The bloated crust and the greasy toppings will saddle you with 60 percent of your day's sodium, 75 percent of your day's saturated fat, and nearly twice the amount of trans fats you should take in daily.
Calorie equivalent: 6 slices Domino's Thin'N Crispy Cheese Pizza
Eat This Instead:
South Beach Diet Deluxe Pizza
340 calories
660 mg sodium
11 g fat (4 g saturated)
2. WORST FROZEN ENTRÉE
Hungry-Man Classic Fried Chicken
1,020 calories
1,570 mg sodium
57 g fat (12 g saturated)
They should rename the company Hungry-Men, because there's no way a single man needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.
Calorie equivalent: 5 Krispy Kreme Original Glazed Doughnuts
Eat This Instead:
Banquet Select Chicken Parmesan
350 calories
870 mg sodium
15 g fat (3.5 g saturated)
1. WORST PACKAGED FOOD IN AMERICA
Marie Callender's Creamy Parmesan Chicken Pot Pie
1,060 calories
1,440 mg sodium
64 g fat (24 g saturated)
Marie Callender's perpetrates the ultimate sleight of hand here: The nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.
Sodium equivalent: 8 small bags of potato chips
Fat equivalent: 23 strips of bacon
Calorie equivalent: 7 Taco Bell Fresco Beef Tacos
Eat This Instead:
Marie Callender's Oven Baked Chicken (369 g)
320 calories
990 mg sodium
12 g fat (3 g saturated)
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